What are your staple low kcal foods?Having already done a caption on low kcal …
What are your staple low kcal foods?
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Having already done a caption on low kcal foods & my recent “crash vs smart diet” post” I didn’t want to discuss the same topic & provide no new value so instead, today I want to talk about how that “crash” diet may actually make you FATTER in the long run.
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The goal of a diet is definitely to lose fat correct? Yes however, it is also to preserve muscle therefore, just because you are in a 1000kcal deficit/day losing 5lbs/wk doesn’t mean you are successfully dieting. Sure, when a negative energy balance arises, the consequence is a loss of body mass 60-80% of which is usually from fat (Hill & Commerford1996) thus you’ll definitely lose fat however, with more AGGRESSIVE diets, you are more inclined to lose a significant amount more LBM as well (Garthe et al 2011).Result?
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You get to the end of your aggressive diet with less fat AND less LBM than if you had been more conservative with your dieting phase/deficit & it’s here where the problem arises as in the short period after finishing a restrictive diet, it is not uncommon for individuals to regain fat mass in response to a increases in calories in a phenomenon referred to as post-starvation obesity or “body fat overshooting” (Weyer et al 2000) with studies showing that ~80-90% of people who lose a sig. amount of weight often return to their previous weight (McGuire 1999) likely as a result of the body ramping up physiological processes which make the drive for you to overeat & gain fat back far greater eg. increased ghrelin, reduced leptin, T3 etc.(Rosenbaum & Leibel 2010).Result?
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You quickly gain fat back (not lost LBM) & end up with less LBM but at a higher bf% than when you started dieting thus essentially what your aggressive diet has done is got you shredded for 2wks for your “holiday” but then f**ked you up for the rest of the year whereby you sit at a higher bf% & less LBM! Cue the aggressive dieting cycle repeating again as you try to lose the fat -again.
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So cut HARD & live on low kcals but its doing you no favours once your diet ends. Remember muscle retention on a fatloss phase is IMPORTANT thus bare that in mind before doing something y
